​This 15-Minute Workout Will Leave You Feeling Like Wonder Woman

After Batman's nine flicks and Superman's seven, Wonder Woman finally got her own two hours on the big screen this month. And we're feeling the hype because of all that WW embodies. Amazonian strength? Awesome. Phenomenal speed? Yes, please. A statuesque physique? Sign. Us. Up.

While Diana (that's her alias, FYI) might have a small cosmic advantage, we relied on a more attainable strategy. "To look and feel like a superhero—which is just tapping into your strongest, most confident self—it's about big movements that blast your major muscle groups and functional exercises that enhance posture and put you in tune with your body," says Jason Walsh, the trainer behind some of Hollywood's hottest action heroines (including Emma Stone and Jessica Biel). "That combo is key to create allover definition and boost strength." You also want powerful actions (like the jumping and slamming you'll find here) to stimulate the nervous system, incinerate fat, and recruit your fast-twitch muscle fibers—the guys that'll help you "fly" (sprint and leap quickly).

That's the beauty of this high-octane routine from Walsh. Three times a week, do this circuit in order without resting. Repeat as many times as you can in 15 minutes, resting up to 90 seconds between rounds.

Glute Bridge

Beth Bischoff

Lie faceup on the floor with your knees bent and feet flat on the floor, arms by your sides (a). Squeeze your glutes as you lift your hips into the air so that your body forms a straight line from shoulders to knees (b). Pause, then lower your hips to return to start. That's one rep; do eight.

Barbell Deadlift

Stand with your feet hip-width apart, knees softly bent, and hold a barbell with an overhand grip at arm's length in front of your thighs (a). Brace your core as you hinge forward to lower your torso until the bar passes your knees (b). Pause, then stand return to start. That's one rep; do eight.

Tone your butt with these deadlift variations:

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Medicine Ball Slam

Beth Bischoff

Stand with your feet shoulder-width apart and hold a medicine ball with both hands overhead (a). Reach back as far as you can, then slam the ball (b) into the floor in front of you as you lower into a squat and swing your arms behind you (c). Pick up the ball and stand to return to start. That's one rep; do eight.

Sumo Squat Jump

Beth Bischoff

Stand with your feet more than shoulder-width apart, toes pointing outward, hands on your hips. Keeping your back straight, bend your knees and push your hips down and back to lower into a squat(a). Quickly jump as high as you can (b), landing back in a squat. That's one rep; do eight.

This article originally appeared in the June 2017 issue of Women's Health. For more great advice, pick up a copy of the issue on newsstands now!

Marissa GainsburgMarissa Gainsburg is the Features Director at Women's Health, where she oversees the magazine's news-meets-trends Warm Up section and Love & Life section.

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